Monday, February 2 - Saturday, February 7
Monday, February 2
Warm-up: 2 rounds - 12 banded good morning + 10 alt box step-up + 8 kip swing + 6 alt DB snatch (light) + 8 plate thoracic opener on wall ball + 10 alt groiner + 12 pvc pass through
WOD:
25:00 EMOM -
12 alt DB snatch (50/35 or 40/25 or 30/15)
12/9 calorie row, bike, or ski
12 box jump over or step-over (30/24 or 24/20 or 20/16)
Max bar muscle-up or pull-up
Rest
Accessory:
3x10-15/side deficit clamshell from bench
https://youtu.be/vuNbx88psOc?si=5n_2ryPvYSt5tPU3
Tuesday, February 3
Warm-up: 15:00 AMRAP - 5 hang power clean + 5 front squat (light) + 10 alt elbow punch + 10 alt Cossack squat + 10/side scorpion stretch + 5 inch worm w/ push-up
Strength:
In 15:00, complete the following x5 (:90 rest between sets) -
10-8-6-4-2
Hang power clean + front squat (start light and build to a heavy complex as able)
*Complete reps unbroken (e.g., 10 PC + 10 FS without setting down the barbell)
WOD:
For time -
21-15-9
DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Lateral burpees over DBs
https://youtu.be/ZxFVFxMn6GY?si=7arL__cVYoggXPkx
Accessory:
3x 21 bicep curl series (the 7’s) @ 45/35
Wednesday, February 4
Warm-up: 2 rounds - 10 DB bench press (light) + 8 DB chest supported row (light) + 10 back rack lunge (light) + 8/side thoracic reach from runners lunge + :30 jump rope
Strength:
In 15:00, superset x4 (:90 rest between supersets) -
10 DB bench press (start @ moderate weight and build to a heavy set of 10)
10 DB chest supported row (2 @ moderate weight / RPE 7/10)
WOD:
3:00 work / 1:00 rest x4 (16:00) for total lunges -
50 double under or 100 singles
25 sit-up
Max alt back rack lunge in remaining time (135/95 or 95/65 or 65/45)
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch w/ rotation
Thursday, February 5
Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + 10 alt shoulder tap from handstand or plank + 5/side thread the needle w/ thoracic extension + :30/side pigeon stretch
Strength:
15:00 EMOM -
3-5 deadlift, warming up to WOD weight
Max distance unbroken handstand walk (1x) or :30-:45 handstand work
Rest
WOD:
Complete the following @ steady pace -
3,000 meter row or ski
Every 3:00, starting @ 0:00 -
3 deadlift @ 75% 1RM or 7/10 RPE
Accessory:
3x10 hamstring curls @ moderate weight
Friday, February 6
Warm-up: 2 rounds - 10 push-up to pike + 10 supine toes-to-rig + :30/side quad stretch + :30 banded straddle stretch + 50 m/side mixed rack overhead carry (light) https://youtu.be/BKmhxR4CUKI?si=86dfn9nMDT7Fq5t5
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
100 meter mixed rack overhead carry (2 @ moderate weight)
:30-:60 weighted plank @ moderate weight
*100 meter = 4x length of gym (2x/side)
WOD:
For time -
30-24-18
Toes-to-bar, knees-to-elbow, or v-up
Hand release push-up
Bike calories
Accessory:
3x12 DB lat pullover @ 50/35 or 40/25
https://youtu.be/FK4rHfWKEac?si=6SSW2SQRB2mqT5Y9
Saturday, February 7
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5/side Filly press (light) + 10 ring row + :30/side runners lunge + :30/side banded lat stretch + :30/side figure-4 stretch
WOD:
Complete the following @ steady pace -
10-8-6-4-2
1 ¼ back squat (start @ 5/10 RPE and build as able)
Filly press/side @ 50/35 or 40/25 or 30/15
Strict pull-up or challenging pull movement
50 meter sled push @ challenging weight (2x length of gym) after each round or whenever available
Accessory:
Superset x2-3 (:90 rest between supersets) -
8/side single leg RDL @ 53/35 or 40/25 or 30/15
12 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
16 landmine oblique rotations @ light/moderate weight